Fall Newsletter & Announcements


CrossFit Team Series

Week 1 September 20th  – September 25th
Week 2 September 27th  – October 2nd

Grab a partner, the Team Series will be a twosome!
The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions.

Sip & Stretch

Friday, September 29th

Join us Friday, September 29 from 5:30-7pm for a 90 minute YogaWOD. This 90 minute class will be fun and challenging, with poses that will be accessible to everyone and modifications galore! (Your "not flexible" excuses won't work this time!) We will be holding this class in the gym to accommodate more mats and be able to spread out! Class will be capped at 30.
This class is available to all yoga experience and fitness levels.
2 Complimentary drinks will be available for 21+ participants only. (Beer or Wine) Voting for your favorite Growler will be on Facebook closer to event.


6 Week Challenge
October 2 – November 10

That’s right! We are back with another BootCamp. Some things are staying the same, but some things are getting a makeover. What’s the same? The awesome coaches and specialized programming. What’s changing? More class times and membership options, as well as improved functionality of the BootCamp room.

You have 36, let us say that again, 36 chances to kick it into high gear over the course of these 6 Weeks! Membership options include Unlimited, 20 class pass, and 10 class pass! Choose what's right for you!
Join us as we challenge you to seek more of yourself and your health. This specialized challenge is designed to compliment your current fitness routine but also personalized enough to kick start your fitness goals from the ground up! Change is good if you do it right! Join us October 2 to kick things off!

Monday : 5:15pm
Tuesday : 5:15am
Wednesday : 11am & 5:15pm
Thursday : 5:15pm
Friday : 11am

CrossFit Kids

Wednesdays 4:15 – 5:00pm
Saturdays 10:00 – 11:00am

6 Weeks : October 4 – November 11

CrossFit Kids just keeps getting better with every series. We love having new kids fall in love with CrossFit and what’s even more awesome is the kids that keep sticking with it and continue to amaze us with how much they are capable of and are learning!
We have big plans that began with the last series, which included introducing Olympic Weightlifting. We plan to continue introducing these athletes to more technique and positioning to build those Foundations that will carry over into their later years. "Learning to move well inside a CF Kids program, where the focus is on mechanics and consistency prior to intensity, is a way at reducing the risk for such movement-related injuries in our young athletes." -CrossFit Kids This is a critical time in their development and we want to compliment their strength, not test it.

We plan to continue to grow this program to promote health and wellness through fun and engaging programming that will greatly benefit your children. Don't miss out on this Fall Series!

Awesome Alert!

Also, if you see Coach Heather around and about, give her a huge high five for continuing to further her education and passion of CrossFit by obtaining her L2 this past weekend. Our coaches are always striving for more and learning more to benefit this community. We are so proud of our team here at ChalkDust and we know you are too! Great Work Heather.


Good Work!

Coach Heather & Nalin!

CrossFit Kids is BACK - Get ready for an awesome 6 Weeks!

Why We Love This Program

Everything we do in CrossFit Kids builds their foundation. Their minds are like sponges and when they are pre-teens and teens, these fundamental movements and philosophies won’t be so foreign. It’s amazing to us how many teens come to ChalkDust with such instability in a basic squat.

We have seen tremendous growth from our athletes. Some of which have attended their third CrossFit Kids Series. We have seen athletes conquer fears, master a skills outside of their sports background, improve agility, learn about nutrition and healthy choices, make quick decisions when faced with difficult circumstances, uncover their strengths and weaknesses, build bonds with others and so much more.

We are excited about where this program is going, and thrilled to have such a great class each session. With everything, there is growth and there is change. This program is doing just that. We are growing this program, but also changing it.

Our Vision for Growth.

We want to start introducing these athletes to more. More movements, more equipment, more body awareness and more sportsmanship. You may notice a little change up during the skill/strength and WOD portion of class, by separating age groups. Children grow and learn at different rates. While an 8 year old has no problem being verbally cued to keep their back flat in a Deadlift, a 5 year old needs a little more direction, less weight and more attention. What may come easy to one, does not come easy to another. But this is why we love teaching. Because is that wrong? NO! It’s how we learn as individuals. Outlined below is how we plan to accommodate this upcoming Series.

How to Accommodate both Experience and Inexperience?

We want to keep these classes growing. But with class growth, comes new individuals with less exposure to fundamental information introduced in earlier sessions. So how do we keep each child engaged? Well, first off, you can never over teach a squat, push up or burpee. Each session will repeat these as they are fundamental for not only CrossFit but their extracurricular sports. So, how do we move a whole class past jumping pull ups to kipping for example? Simple. We scale. We scale properly for our adults, why should it be any different with our kids?

Working with each child is very telling. Some have great body awareness due to certain sports backgrounds, some are just starting their sports journey, and some just need practice learning where their hips are and how to use them. No matter where they are, we are equipped to coach them. So if 5 athletes are whipping out 10+ strict pull ups but the rest are struggling with jumping pull ups, how does this work? Most of the time (not always) it is as simple as having age groups separate during the skill portion, as this does not create elitists attitudes or jealousy. But how exactly does that work with one or two coaches and 20 kids? That bring us to change number one.

Change #1

We want you to get involved! If you want to. We have noticed that many parents/grandparents watch from the sidelines. To us this indicates a desire to be involved. And we love that we have so many passionate parents! However, sometimes too many cooks in the kitchen is a recipe for disaster. If can be difficult to hold the attention of a child when it is too tempting to run over to a parent a few feet away. Just like other sports, CrossFit requires focus and personal responsibility. And at this age, when one breaks away from the pack, the rest of the pack tends to follow.

How Do I Get Involved?

This Series we are going to have a parent volunteer sign up. Classes available for parent participation will be on Wednesday evenings and Saturday mornings. The sign up is limited to one parent per class, but we encourage both Moms & Dads to sign up. This will not only give you the chance to watch the awesome stuff your kids are learning but also see the awesome bonds they are building with their own CrossFit Community. It can also help create fun activities for you to do together at home. Let them teach you how to do a burpee and make a home WOD out of it! We hear all the time while coaching that “My Dad can walk on his hands,” or “My Mom can lift even heavier weights than this!” So bring this full circle and make this a family activity!

Each co-coach will be equipped with how to cue and assist that day's strength/skill and if applicable, the WOD. If this just is not your calling, please do not feel obligated to sign up for a class. This is not required.

Change #2

With this new class dynamic, it means, we are asking that if it is not your day to be the parent volunteer, that you kick back in the lobby and enjoy an hour to yourself. We will have coffee, free WIFI and good conversation while your kids learn, play and let out that pent up energy from the day. We feel that it will allow the class to have less interruptions and have the focus turned back onto themselves and what they are learning in class. Our lobby is directly off of the gym, so in case of an emergency, you are close by.

6 Week Series begins April 12 - May 20

  • Wednesdays 4:15 - 5pm (45 min)
  • Saturdays 10 - 11am (60 min)
  • Total of 12 Classes in Series
  • Space is limited

Our program is geared towards not only physical exercise and education, but we specialize in the sportsmanship aspect as well. We feel that a poor attitude and or mistreatment of others is not what makes a great athlete. We put a focus on team building and respect during each class. This should be a place that your child feels safe and excited to be a part of, and we take that role very seriously. 

We can’t wait for your kids to join us for this 6 Week Series and either further their love of CrossFit or be introduced to it for the first time! Space is limited for this program so please use the links below to secure your spot.

Members $120
($65 for additional child) 
This membership breaks down to $10 per class.

Non Members $180
($85 for additional child)
This membership breaks down to $15 per class.

For any questions or concerns please email Katelyn Walters at chalkdustcrossfit@gmail.com.

Sweater Weather & WODS - FALL EDITION


Those of you that have been with us from the beginning, can you believe it’s only been 2 years? Look at how far you have come. Take a minute and reflect on your first day at ChalkDust. What did you modify and what was the WOD?Now fast forward to your WODs today! We guarantee you’ve made progress. Your weights are heavier, your squats are lower and your stamina and endurance is getting better each day. Those of you that have only been with us for a little while, we are so happy you’ve joined the team, and we look forward to helping you reach your fitness goals.

Speaking of progress. Can you see your own progress and? Did you set an intention for yourself when you started on this journey to be able to actually track your progress? Did you set goals for yourself? If so, where do you stand. Like really stand. Strip away all of the excuses, the fluff, and blame, and really pin point what it is that’s standing in your way. Everything from our schedules, attitudes and diet(ahem, this might be the most important change we need to make) is our responsibility to change. Is it easy? No. Is the team at ChalkDust willing and able to help you. Hell yes. 

We Welcome You To The Community of People Who Have Decided That Easy Will No Longer Suffice.


We live in a society of constant distractions. We have multiple activities pulling us in every direction and we are often left feeling unaccomplished and unmotivated by the end of the day. When we wake up, we sometimes feel like we’re already behind on the day and repeat a vicious cycle.
These endless tasks keep adding up. And we find that we are living our lives by focusing on what we have to do. But what if we stop and ask ourselves why we do these things.

What is your why?

Why do you go to work everyday? Why do you take the kids to their sport practice/games? Why do you cook meals rather than take out, or the other way around? These are fairly simple questions to answer. We work, because high fives don’t pay the mortgage. We take our kids places because we love them/find importance in them being in sports. We cook because we care about our bodies, and get fast food because sometimes a poor food decision is a result of time constraints.
But what if we dig deeper and ask the more uncomfortable questions. Why don’t I eat better? Why don’t I have one hour that is committed to myself?  What’s holding me back from being in control of my schedule/life. What’s the real reason I’m not motivated in the gym? The answers to these questions are harder. We can sometimes place blame on everything or everyone other than ourselves. It’s uncomfortable to confront ourselves and reflect. But it’s so necessary. Without that, we don’t grow. We repeat a cycle that can't be altered by anyone other than ourselves. 
If you've ever noticed that when you are feeling down or blah, life just isn’t as vibrant. Things seem kinda boring or uninspired, you become frustrated with people easier, and things seem inadvertently directed right at you? It comes down to the fact that we control our own experiences. If we aren’t 100% solid on why we choose to keep ourselves fit, it shows up in the form of missed classes, little effort during the WOD, poor food choices and worse of all the feeling of defeat. When you discover your why, you find the how.
Take a minute and pin point your why at ChalkDust and let’s change HOW we live our lives. Let’s change HOW we approach the WOD. HOW we approach our diets and food choices. Let’s make a drastic change so that we live longer, move longer, laugh more, give more and be more. Why? Because why not?
Anytime you need to discuss or reevaluate your fitness plan, contact us at chalkdustcrossfit@gmail.com.  We can and will help you get where you want to be.

ARE YOU ONE OF OUR AWESOME RUNNERS? This article is for you! Ever wonder why we value the strength portion of class so much? Former pro triathlete Chris Hinshaw explains why he was intimidated to attend his first CrossFit class, but now couldn’t imagine his life without it.   We would never want you to give up your running roots. In fact, we feel that we can help you get better, by building the muscles that you need to sustain the long runs and recover quicker.   Click here to see what Coach Hinshaw has to say about the marriage between CrossFit and Running.


This article is for you! Ever wonder why we value the strength portion of class so much? Former pro triathlete Chris Hinshaw explains why he was intimidated to attend his first CrossFit class, but now couldn’t imagine his life without it.
We would never want you to give up your running roots. In fact, we feel that we can help you get better, by building the muscles that you need to sustain the long runs and recover quicker.
Click here to see what Coach Hinshaw has to say about the marriage between CrossFit and Running.

Member Spotlights : Liz & Reggie

Liz Belcher  |  Members since October 2015

When did you start doing CrossFit? 
I started CrossFit at the end of Ocotber 2015.

What were you doing before CrossFit?
I was just getting back into running and pacing a friend for her first marathon. 

What’s your favorite WOD?
I know about 90% of the cross-fitters and my fellow 5:15’s hate me for saying this, but anything with running. 

I truly liked “Murph”, although I could not move my arms for a couple of days. I also liked 

3 Rounds for time of:
800m Run
30 Wallballs 20/14
10 Burpees  

What’s your least favorite lift?

Tell us a little about yourself outside of ChalkDust. (family, job, sports, military, interests, etc)
I have 4 great kids; Kayla 22, Awbrey 10, Aidyn and Bradyn 7. 

I work for mCORE,  we do heart screenings for High School Athletes.  My main focus is to teach CPR and AED training to all ages.  So if they are ever faced with someone in SCA they will know the appropriate steps to help save a life.

I have been running marathons for 14 years.  

What were your thoughts after your first CrossFit workout?
I worked muscles I forgot I had! Thanks MA! :) I then had the misfortune or fortune to have a one on one foundations class with Mike the next day.  I could not put my hair in a ponytail the next day!!

What were your goals when joining CrossFit?
To become stronger to help with my running.

Have you achieved any of those goals?
Yes, I was able to run the Boston Marathon and re-qualify there in April.  I lowered my running to 3 days a week and cross-fit 2-3 days. I definitely think it helped me get stronger to conquer the demanding course of Boston and Heart-break Hill. 

What advice would you give to someone new to CrossFit?
Stick with it, no matter if you are doing RX or scaled.  I scale all the time.  We are all DIFFERENT and have Different strengths and weaknesses. 

I think too many times we as individuals give up on things that are hard because we mentally tell ourselves we can’t do it.  All of the coaches and ChalkDusters are all pushing for you to be the best you can be and they truly care about each other.  

What is it about ChalkDust that makes you come back everyday?
My fellow 5:15’s!  That group is the BEST! We have fun and that is rare to find fun and positive people at that time of day. Also, Emily Matteo would give me crap :)


Reggie Pryear  |  MEMBERS SINCE February 2016

When did you start doing CrossFit? 
I started CrossFit in February of this year.

What were you doing before CrossFit?
Before CrossFit, I was working out 3-4 times a week at a local gym. 

What’s your favorite WOD?
The 2016 CrossFit open workout and The Murph

What’s your least favorite lift?
My least favorite lift is back squats, front squats, overhead squats, pistol squats, air squats and jumping squats - anything squat related :)

Tell us a little about yourself outside of ChalkDust. (family, job, sports, military, interests, etc)
I am married with two children. My wife's name is Theresa and our children's names are Tre and Carmella.

I am a nurse. I have been a nurse for 18 years and I currently work at Ohio State in Ambulatory Services.

I am originally for Akron, Ohio and attended college at Malone College. I played college football at Malone College.

I also have my MBA and currently pursing my Doctorate degree in Nursing at Ohio State.

I served 8 years in the Army Reserve as a Captain.

I enjoy spending time with my family and playing golf on the weekends!

What were your thoughts after your first CrossFit workout?
I was hooked after my first workout.

I enjoy the physical and mental challenge with each workout.

What were your goals when joining CrossFit?
I don't know if I had any goals when I first joined.

I really just wanted to learn the different lifts and become proficient at the various lifts and exercises.

Have you achieved any of those goals?  
Not yet, I am learning but still have a long way to go!

Has CrossFit affected your life outside the Gym?
Yes, I feel as though I have more energy.

I do try and stretch more to maintain my flexibility.

I have been watching what I eat more, although I am a regular at the Waffle House!

What advice would you give to someone new to CrossFit?  
To start slow and really learn the fundamentals of the exercises.

I think having a good foundation is key to progressing to the different levels with each move.

What is it about ChalkDust that makes you come back everyday?
I really enjoy the people / community at our gym.

I think the coaches are very patient and knowledgeable.

Coach Mike does a great job and he treats everyone with respect.

I think he has a good understanding of when to push you and when to help you understand what you are doing wrong.

Additionally, I enjoy the mental challenge of each WOD.

Member Spotlights : Rudy & Nikki

RUDY BERGER | Member since November 2014

When did you start doing CrossFit? 

First day October 28th, 2014 a Tuesday.

What were you doing before CrossFit?  

Inconsistent runner, long periods of no athletic activity.

What’s your favorite WOD?  

Open 15.5

What’s your least favorite lift?  

Sumo deadlift high pulls

Tell us a little about yourself outside of ChalkDust. (family, job, sports, military, interests, etc)

Wife Lynette, kids Leah and Mason. Work at Cardinal Health, enjoy house projects, exploring columbus, hanging with the kids.

What were your thoughts after your first CrossFit workout?

I am so out of shape, this is hard.

What were your goals when joining CrossFit?  

Get in a exercise routine, be healthier for my family.

Have you achieved any of those goals?  

These goals have been achieved and more! I have now developed performance goals. I also have changed the way I eat to fuel my body vs eating whatever when hungry. 

Has CrossFit affected your life outside the Gym? 

Yes, More energy, confidence in the work place, better balance of life priorities

What advice would you give to someone new to CrossFit?  

Keep working. Keep trying. The soreness will decrease and will be replaced with energy and overall good feeling.

What is it about ChalkDust that makes you come back everyday?

The challenging workouts, the support from fellow members, the feeling of accomplishment.

I started CrossFit because Lynette talked me into trying it. I was reluctant. I will go to the free class to make her happy. 18 months later, my life has changed around the healthy lifestyle that CrossFit invokes. I am challenged, supported, and rewarded with self confidence by the coaches and community of ChalkDust. Thanks guys. I can't believe I am able to do the things I do here. Whats crazier is that I have the confidence to work harder and will keep improving. Masters games athlete? Maybe. Healthy, energetic family man? Definitely.

NIKKI WOODRUFFMember since August 2015

When did you start doing CrossFit? 

I started at ChalkDust in August 2015, I think.  This question needs to be posed to Tiffany No Rep Hunter.  On the day of my first WOD at ChalkDust I had a text from Tiffany (who may or may not be a leaderboard stalker) before I got home.  I swear that she knows my time/weights/reps before I am even done with class.  It made my welcome to ChalkDust even that much more awesome!  I loved it!

What were you doing before CrossFit?  

Before CrossFit I would roll up to the local YMCA and “ride” the elliptical until I couldn’t feel my feet.  I lost a significant amount of weight between my cardio and Weight Watchers, but it was destroying my body.  My metabolism was messed up and I wasn’t very strong.  I’ll be honest, some days I head back in to give that elliptical a good ride.  I only last about 15 minutes because I am bored out of my mind.  Then I can’t wait to get back to ChalkDust!! 

What were your thoughts after your first CrossFit workout?

The same as after every workout…..”That was terrible!  See you tomorrow! Thanks, Mike!”

What’s your favorite WOD?

I love all partner and community WODs!  One of my first days at ChalkDust I was encouraged to sign up for my first ever competition.  Keep in mind, I have never, ever been an athlete so I was a bit apprehensive.  (My high school didn’t have back squat competitions—if they did I would have been all in!)  I was completely caught off guard and in a moment of weakness I agreed to sign up.  The next day I get an email with my partner…Bethany.  I had NO idea who Bethany was. The very next time I walk into the gym Bethany is there…fate for sure.  Bethany and I did the Barbelle Throwdown partner competition in Marysville last fall.  I was so thankful that both Bethany and I decided to take the risk and sign up for this competition.  Now Bethany and I are forever friends and masters partners with this being just the beginning of our friendship journey. 

My favorite WOD of all time, was on the eve of my master’s qualification (sounds pretty official, right?).  16.4It was my favorite because I completed it surrounded by the best people I could ask for during the pain.  I went toe-to-toe with my Open Sister, Sue.  My judge, Ellie, was a super supporter for me.  In addition, all of my friends in the gym were there to cheer me on as I suffered through all of the pain that ensued with all of those movements.  My entire family was there to yell at me and cheer for me when I was in the home stretch.  Even my daughter, Lauren, raised her voice to tell me to finish those push ups.  Finally, Jason Hillman, one of my best friends and the one that got me started in this journey, was there to support me!  For me, a part of this journey is about the working out and always striving to be my best, but, the most important part of CrossFit for me, by far, is the relationships I have formed through the CrossFit community.

16.4 Progression.  Before (top).  Immediately after (bottom).  These pictures are what makes this so fun.  Sue and I were neck and neck in this open…we supported each other, encouraged each other, and beat each other.  Crossfit is so awesome because of this! 

What’s your least favorite lift?  

Snatch. Hands down. I will learn to like this lift.  I have made incredible progress since joining ChalkDust so I know it will just be a matter of time. 

What were your goals when joining CrossFit?  Have you achieved any of those goals?  

 My goals were simple: work out and be more fit. 

Now my goals have changed a bit.  When I first tried CrossFit, I struggled hanging from the bar.  Six months ago I would have told you that I have given up on ever getting a pull up.  Now, I am working on stringing them together.  Four months ago I had all but given up on getting some toes to bar. After a workout one day, Melinda said in her stern voice, “show me a toes to bar.”  I got up there….and what do you know, my toes touched that bar.  She casually walked away saying, “Next time, get up there and do that RX!”  I am continually impressed by the support of my ChalkDust family.  This is what keeps people like me coming back for more.

Has CrossFit affected your life outside the Gym? 

CrossFit is perfect for someone with my personality.  I am intense.  CrossFit is intense.

CrossFit makes me feel better and stronger, physically and mentally.  It also has helped me to adjust my nutritional habits because I feel like I work so hard in the gym I don’t want to mess it up by making poor choices (except during the Open—Brian, MA and Ellie are a bad influence on Friday nights).

What advice would you give to someone new to CrossFit?  

Just take the plunge.  CrossFit can be a bit intimidating.  I had no idea what I was doing my first month or so.  Heck, even now, I wonder some days if I am a first timer.  Do it.  Step out of your comfort zone and open up to starting this journey.

From the fitness perspective, ten years ago I had NO idea that I would be as strong and as in shape as I am now.  Don’t get me wrong, I have so much to work on, but that is what is so fun about this journey.  After every class I feel so accomplished and know that I have pushed my body to the limit.  It is such an awesome feeling knowing I pushed myself so hard.  When you start to see the hard work pay off it is so rewarding. I see the pay off in my gym performance in both my strength and my WOD times.

What is it about ChalkDust that makes you come back every day?

The awesome people.

Tell us a little about yourself outside of ChalkDust. (family, job, sports, military, interests, etc)

I am married to my high school sweetheart, Paul, and we have two children who also love to CrossFit.  Paul has just finished his first foundations class so you will all see him around the gym more often.  Lauren is a 7th grader at Hyatts middle school and she loves to run.  AJ is a 4th grader who loves football and basketball and he is just as intense as his mom.

I am a teacher by profession.  I am currently a primary trainer at The Literacy Collaborative at The Ohio State University.  We are a project that delivers professional development to primary (K-2) literacy coaches in school districts with the goal being school-wide literacy reform.  In short, I train coaches who teach teachers how to teach children how to read and write.  I love it and every day I feel like I am making a difference in the literate lives of our most valuable resource, our children.  Wow, that was sappy.



Member Spotlight : Beth Repp

Not everyone’s job is as satisfying as being a Team Member at ChalkDust. We basically get to watch our members come in, get to work and leave to go about their day feeling accomplished and energized. We get to hear when your day is going great and when you need to just blow off some steam. We hear your frustrations and your victories and we get the privilege of sharing those good AND bad times with you. We have the honor of being someone you can talk to when you need a pick me up. And we hope and strive to make your time spent at ChalkDust the best part of your day. 

With that being said, we can get caught up in the daily interactions and progressions, that sometimes it’s mind blowing to step back and look at the progress and accomplishments that a member has achieved over a period of time. We love being apart of your CrossFit journey and consider ourselves lucky to aid in your successes. So when we get an email like the one below, it’s so fully appreciated. Because WE see the progress and changes that are happening, but until you see them in yourself, they aren’t quite as impactful. Which is why are so glad that Beth shared this with us and allowed us to share it with all of you.  

BETH REPP  |  Member since July 2015

"I am so thankful to ChalkDust CrossFit for so many reasons.  I feel like I have transformed both physically and mentally over the past 7 months.  I was skeptical to try CrossFit until I experienced “The ChalkDust Way."  It was so refreshing to be welcomed in and supported by truly each and every member and even more, to watch each person that walked through the doors after me, get the same treatment.  I knew this was something I wanted to be a part of.  I had heard about this “community” thing but never really understood what it meant or why I needed it, until I lived it at ChalkDust.  It is a special thing to be a part of and I am so thankful I found it.  I love the environment of working out, being competitive and challenging myself, all while having the best support group around me cheering. Not only has my body been transformed but I feel the same drastic change on the inside as well.  CrossFit has been my conduit to achieve a healthy exercise life balance while maintaining a healthy diet as well.  I have never been so consistent with my diet and attribute that to the consistency in the gym.  I am so grateful to the entire staff and all the members at ChalkDust for making it an awesome place and I look forward to continuing my journey with all of them."